Hotel Workouts

I was in Dallas, Texas all weekend for AdvoCare Success School.  WOW!  It was an incredibly amazing experience hearing all of these great stories and being around such great leadership.

Here are two workouts we did while away.  One was in a hotel gym, and the other was just in our hotel room.  Lots of creativity here.  Just like Diane McDaniel said...the couch will not change your life!

Workout #1
Super set, 3 times:
Sumo squats
Reverse lunges
Reverse crunches

Super set, 3 times:
One leg dead lifts
Squats, feet together
Russian Twists

3 times:
Step ups (up 4 flights of stairs, skipping steps)

2 calf raises each step, going up 4 flights of stairs

Walking lunges to elevator, hold squat while elevator comes, squat in elevator, walking lunge back to room.

Workout #2
6 sets:
Hindu push ups, dips, incline push ups, decline push ups

Abs in between each set

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I LOVE Stairmills!

When it comes to cardio, there are so many things to choose from.  Personally, I get bored easily so I like to mix it up.  Some days I am just in the mood to stay on one machine.  Other days, I like to try a variety of machines or do various exercises at home in front of YouTube to get my sweat going.  As of late, I really am trying hard to not stress over the number of minutes I do.  It's all about having fun!  Now I'm sure this sounds incredibly crazy to most people.  But seriously, it's all about fun and sweat!   

I hear a lot that cardio is boring, and I agree that it CAN be.  These are some things that I do to enjoy myself and NOT make it boring. 

~Talk to a friend BUT also keep up the intensity!

~Listen to recorded AdvoCare conference calls.  I have unlimited minutes on my cell phone.  I keep a directory on my phone and BAM they are available whenever I need them.

~Switch machines.  Not possible?  Do intervals.

~Watch some TV or YouTube.  I have done this many times at home and it's really fun to watch my favorite shows and matches that I typically don't have time to watch during the day.

Lately, I have been doing a lot more heavy lifting and not as much cardio.  Not really any reason for this except that it's what I have been enjoying lately.  However when I do cardio, I LOVE the Stairmill!!!  I feel like I get such a great sweat in the shortest amount of time.  I typically do it for about 20-30 minutes at time, increasing my speed as time goes on.  Right now, I go for quality over quantity.  I don't increase the speed at any set time, but just when I feel like I need it.  And many times, I will go as fast as possible for the last minute.  I LOVE the challenge!!!

2 words of advice on the Stairmill:
1)  Never tried it?  Start slow!
2)  Don't let your ego get in the way.  You are doing NOTHING for yourself if you go really fast and hunch over!

I welcome any comments and/or questions!  kelrb8@gmail.com or find me on Facebook keli.roberts8

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Morning Workout at Home

I did a workout at home this morning while I watched some tennis  on TV.  I really enjoy mixing it up like this and I wanted to watch the tennis anyways, so it was perfect!  This is what I did:

3 sets:
Jog in place
20 jumping jacks

3 sets step ups, 10 each side
*Typically, I bring my leg forward to work the abs, but today I focused on squeezing the glutes on each step.

LOTS of stretching!  My body really needed it!

That was it!  Typically, I'd do something more intense.  However, I wanted to stick with my plan of being consistent and I knew that my body really needed a good stretch.  I felt really good after this workout...and remember that abs are made in the kitchen!

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Another Great Workout

I have really enjoyed lifting heavy lately as I am working on putting on more muscle.  I still have Dana Linn Bailey as wallpaper on my phone to give me motivation!

One thing that will never change is mixing up my workouts.  I get bored really easily and so I like to do different movements all of the time.  I have so much fun in the gym, but not so much if it becomes boring to me.  There are so many things to do in the gym though!

One workout that I really enjoy involves a deck of cards, a stopwatch and just your body weight.  No equipment.  There are so many variations that you can do, but this is what I did.  If you don't own a stopwatch, you can always just do the number of reps indicated.  Or, you could always do 2 rounds of it timed and 2 rounds for reps.  Have fun with it!  

Shuffle the cards well!  Draw a card and follow the chart below.  For example, the first card you draw is a queen of hearts.  You would do 120 seconds of rapid jumping jacks.  Then draw another card and say it's a 2 of diamonds.  You would do 20 seconds of mountain climbers.  Continue this pattern until the deck is gone!

Jack - 11, Queen - 12, King - 13, Ace - 14

-timed/rapid
-10 seconds for every point

Jumping jacks
Mountain climbers
Leap frogs
Bicycle cross crunches
Knee ups left side
Knee ups right side
Burpees
Bear crawls
Calf bounce and reach
Split stance, bend and touch
Toe taps
Cherry pickers
Pushup planks
Upper cuts
Sagittal mountain climbers

After this workout is done, you should be whooped.  If you aren't, you didn't work hard enough!  If you have any questions, feel free to shoot me an email at kelrb8@gmail.com.

Have a WONDERFUL day!!!

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All About YOU!!!!!

It's all about YOU!  Don't judge yourself with others.  Be consistent each and every day and do YOUR best!

Be the best YOU!!!!!

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I Have Hobbies Besides Fitness...

Happy Monday everyone!  So up until now, most all of my posting has been fitness and health related in some fashion.  But there are many other things that I am interested in.  I get bored really easily, so I need to do different things to keep me engaged.  Plus I think it's healthy to do different things.  Even though it can get a little frustrating at times, I am trying to embrace this quality!

I also love to write, mainly topics that I am passionate about and that others can learn from.  I just recently published a book on Amazon Kindle "Don't Stop Travelling:  Tips to Save Money on Your Vacations".  I am really excited to have this completed and published.  And don't worry...I have more ideas to come.  I started working on something new today, vegetarian and fitness related.  I would also like to publish something about college.

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Goals

I had dinner last night with some friends, and I was told that I need to update my blog more.  I agree as I have just been busy with many other things.  I will try my best to write more regularly.

Goals...I think everyone should have them.  They are exciting!  For me, it makes my workouts have more purpose and more intensity because I really want to reach that goal.  It feels really good once I can accomplish what I originally set out to do.  When I think back to the fitness/athletic goals I've had for myself, the biggest ones I have accomplished are 1)playing college tennis 2)running a 5k 3)participating in a bikini competition.  I'm sure there are more, but those are the biggest ones I can think of right now.

Career wise...it is my goal to help as much people be as healthy and happy as possible.  I feel so amazing right now, and I want to help others feel the same.  It is possible and I can help you get there!

Fitness/health wise...the biggest one would be to compete in a physique competition.  I know this will take a lot of hard work in the gym, but I am really excited and I know I can do it.  Muscle takes time to build, so I want to give myself enough time before hitting the stage.  I haven't really committed to a specific date yet.  I've been on the stage before, so I don't want to do it just to do it.  I want to be as competitive as possible.  I have already started to lift heavier in the gym, and I've been having SO much fun!

Update--the picture below is Dana Linn Bailey, a physique pro and it's what I'm striving for.  :)

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